CrossFit Indian Trail – CrossFit
Warm Up
spiderman and reach
alternating figure 4’s
quad stretch
banded side steps, kickbacks, and fire hydrants
light db goblet squat hold and flossing
:30 row
light db presses (8-10x)
light db squats (8-10x)
light db thrusters (5-7x)
:30 row (higher intensity)
wod weight (3x each)
squats, presses, thrusters, squat cleans
Snickerdoodle (Checkmark)
1 set (aka “One Time Through”)
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×50/35)
Minute 3: 12/10 Calorie Row
Minute 4: 6 Dumbbell Push Press (2×50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×50/35)
Minute 7: 12/10 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)
Tempo Snatch Pulls
5 Sets of 3 Tempo Snatch Pulls @ 85% 1 RM Snatch
*Normal speed up, 5 second descent and then touch and go into the next rep.
*Be explosive!! Stay balanced and Use straps if you have them